-Physical training- -Competition days-
Physical Training TIPS
Cardio respiratory resistance, Flexibility – Muscle strength
Cardiorespiratory resistance: Ride a bike at least 30 minutes twice a week; run at least one mile a week; swim at least one hour a week. Pick one exercise that you can start from zero: for example, just walk one hour a week and gradually increase to a running goal over a three-week period.
Flexibility: Stretch your muscles no less than three times a week. This is important! If you don’t have a stretching routine, ask a personal trainer at a gym for help, or go to a physical education teacher or look for athletes at your nearest track and field park and ask if you can stretch with them. Warm up at least one minute and then stretch your neck, legs, and torso.
Muscle Strength: Do exercises to build your muscle strength, which is very helpful for big wave paddle days! You will find it improves your swimming, and more importantly prevents muscle cramps and muscle lesions. You can use Velcro weights or resistance tubing at a gym once or twice a week during low wave periods. Start a routine you can make part of your week. Examples: squats, leg press, leg extensions, to strengthen the muscles in the lower back, chest, biceps, and triceps, three repetitions, 10 times each with a comfortable weight you can handle.
The Night Before the Contest: Prevent moments of stress by checking your equipment, buying needed equipment, packing up equipment, gassing up your car or calling your ride to the contest. Try not to waste your energy by dancing or sleeping too late; tell your friends to go home early! You can do it! Have a light dinner, such as rice, potatoes, and fish. Fat spends more time in your body during digestion, so watch out! No beans, burgers, cornflakes, coffee, and no more than two beers.
How to Sleep? Rent movies, read books, play table games or video games. Try some chamomile tea.
Morning of the Contest: Have a light breakfast at least one hour before the event. Try fruits, juice, yogurt, almonds or peanuts. Remember your warming up and stretching exercises. Think about nice things. If the contest is some distance away, take your usual breakfast.
Coming Out of the Competition: Avoid sitting down immediately. Walk for a minute before sitting, but remember you need to rest. Have your favorite sport drink or water, eat some fruits, and then go for a brief stretching session. Check if you are wounded anywhere and take care of your wounds like applying Vaseline to friction areas. Don’t get cold! Have a towel on hand near the competition area because this is when you are most likely to catch a cold. Cover yourself with a vest or jacket. Remember to protect yourself from the wind at this moment; ask your friends for the time you need to take care of these things.
Remember to Practice: Pay attention to your teachers or to people who have already achieved the level you want to achieve so that someday you will match them or even move ahead of them. Make a plan to get to that desired level, so you will feel more comfortable.
Plan Your Food Strategy: You will need more calories of food in your diet... Google for charts and get that math going! Find what you will need to perform in the months prior to your competitions and in your daily life. Set a comfortable diet while you train. Cut and paste diet reminders all over your house where you can see them!
We are all different; we metabolize our food intake in different ways. That means that you have to try different food strategies until you find the one that you are looking for. You may want thinner or thicker skin or for your body and especially your face to look different. Some people look better with some weight; others don’t. Try different ways to balance your fat and oils to reach your desired look. Energy comes in different ways; some food needs to be eaten in large quantities to get a good caloric intake number, and some others are more powerful and have more caloric value. It’s just like gasoline; it comes in regular and unleaded. Try to find out what your caloric intake should be by Googling your daily routine and then find the number of calories you need based on your activity level. If you train, you have to eat more, and you will get hungrier, of course; you need more gas. You don’t want to calm your hunger with bad food or bad habits, fueling a feeling of anxiety. … You want good food that will give you good numbers, so you can enjoy it. Get it?
Here is the food that I have in my strategy. See if you are missing some of these.
Liquids: I only drink … H20 (water), apple juice, green tea, soy milk, 2% milk, juicer machine smoothies mixing apples, celery, carrots and cucumbers. No concentrates, no colas, except maybe once a month …
Fruits: Berries, strawberries, bananas; all of these for breakfast for Vitamins C and D.
Breakfast: Oatmeal, bananas, flaxseed, eggs (whites only), juices, turkey hot dog or turkey bacon, whole grain or whole wheat breads.
Lunch and Dinner: Boiled turkey, chicken, fish, tofu, cabbage, carrots, any roots you like. Mix these in soups, salads; bake them; boil them with pasta; and make wraps for lunch in pita bread with rice.
Tuna has omega-3 like flaxseed, high in protein and low in fat. … Mix these things into salads and soups. Make frappés with those fruits; they will be low in fat, plus you will get energy and make it through the day.
Remember that beans are awesome in salads and soups and with rice, and they will help keep you free of hunger.
It is very important to have a late snack, so find something that is low in fat. I use granola bars during the day and soy milk and turkey slices wrapped in lettuce at night.
Using the juicer machine is a very good way to get your vitamin intake. Strawberries and Vitamin C are a better way to lessen your inflammation after workouts instead of taking pills. A small shot of coffee is also good to help you keep up through the day.
Cardio Days: It is important to know that the day before you run, or sweat a lot, you should carb up. That means that you should eat more salads, soups, green vegetables, and pastas and put away a couple more drinks of water.
After doing cardio, your body usually will be more receptive to proteins. So you can take that protein shake after the workout, have for dinner more turkey, meat, tuna and fish with their omega-3. Also you may want to juice up the next morning, so take some flaxseeds with your breakfast.
But first, you have to find out your calorie intake number based on your daily routines. Put it into a number, and then find out the healthy things you really like and will eat in your strategy, and the number of calories each supplies. Then start experimenting until you get the best match between what you need and what you can eat.
YOU WILL HAVE TO GO TO THE GROCERY STORE OFTEN, AND YOU WILL HAVE TO TAKE CARE OF YOUR FOOD IN YOUR HOUSE, AS IF YOU HAD A PET. THIS IS THE MOST IMPORTANT PART OF A HEALTHY FOOD STRATEGY. YOU HAVE TO MOVE AND PUT IT IN MOTION, AND THEN MONITOR YOUR FOOD INTAKE. YOU HAVE TO MAKE IT PART OF YOUR LIFE.
Good luck, Enrique